Strength: Behind the neck Push Press 6 x 4 (85% of 1RM push press) Strength 2: B) Every 3 Min x10 (30 Min) Clean and Jerk Sets 1-2 = 3 Reps 60-65% 3-4= 2 Reps 70-75% 5-6= 1 Rep 80% 7-8= 1 Rep 85% 9-10= 1 Rep 90% Workout: 3 Rounds for Time 15 Cal [...]
Strength: Box Squat 6 x 4 (80%) Strength 2: Bulgarian Split squat 3 x 8 each leg EMOM: Every 2 Min x 4 Snatch + snatch balance x2 Every 2 Min x 4 Snatch + snatch balance x 1 Workout: 7 Min AMRAP 7 Muscle Up 7 Snatch (135/95) 7 Burpee Box Jump Over (24"/20")
Endurance: 4 x 1600 Meter running or rowing Rest 4 Min between
Endurance: 4 x 1600 Meter running or rowing Rest 4 Min between
Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4 x 3 Strength 2: 9 Min EMOM 1 - Deadlift x 12 (225/155) 2 - Wall balls x 15 (20/14) 3 - Run 100 Meter Workout: Every 8 min x 400 Meter Run 30 Wall Balls 20 [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this…
Strength: Box Squat 6x4 (80%) Bulgarian Split squat 3x8 each leg Every 2min x4 Snatch + snatch balance x2 Every 2 min x4 Snatch + snatch balance x1 Workout: 7 Min AMRAP 7 Muscle Up 7 Snatch 135/95# 7 Burpee Box Jump Over 24/20" Accessory Work: 3 Sets GHD raises x8-10 GHD Hip extensions x10
Strength: Box Squat 6 x 4 (80%) Strength 2: Split stance Barbell squat 3 x 8 each leg Strength 3: Every 2 Min x 4 Power Snatch x 2 Then.. Every 2 min x 4 Power Snatch x 1 Workout: 10 Rounds for time 200 Meter Run 1 Legless Rope Climb from seated position Accessory [...]
Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4x3 Strength 2: 4 Sets 2 Strict Muscle Up + 3 Muscle Up + 5 Ring Dips Workout: Every 8 min x4 20 Cal Assault bike 15 Burpee Box Jump Over 24/20" 15 Overhead Squat 155/115# 15 Kettlebell [...]
Strength 2: Clean from blocks at knee 3x3, 2x2, 2x1 Workout: 10 Min AMRAP 20 Cal Ski erg 15 Toes to bar 15 Power cleans 185/135# Accessory Work: 3 Sets Single Arm Dumbbell Rows x10 (pull to hip) Dumbbell Press x10
Strength: Back Squat 4x8 (75%) Strength 2: Every 3 min x10 (30min) Snatch Sets 1-2 = 3 reps 60-65% 3-4= 2 reps 70-75% 5-6= 1 rep 80% 7-8= 1 rep 85% 9-10= 1 rep 90% Workout: 3 Rounds for time 10 Strict handstand push-ups 20 GHD Sit Ups 40 Double Unders 100ft Handstand Walk Accessory [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
